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Paces:
Paces:
Below is a guide for different workout types.
RELAXED/ EASY
Aerobic
Heartrate Zone: 1&2
HR Range: 50-70%
General HR Range: 120-159 BPM
Ability to talk: Easy - Conversational Pace
STEADY / TEMPO
LACTIC THRESHOLD
Heartrate Zone: 3
HR Range: 70-85%
General HR Range: 160-175 BPM
Ability to talk: Somewhat Difficult to Difficult (would rather not)
INTERVALS
Anaerobic
Heartrate Zone: 4&5
HR Range: 85-90%
General HR Range: 176-193 BPM
Ability to talk: Difficult to Impossible
Strength & Agility Workouts:
Strength & Agility Workouts:
Strength 1
Strength 1
Complete each exercise for 30 seconds and rest 20 seconds after each exercise. Complete 2 complete circuits
Hyperextensions (hold each one up for 3 seconds)
Strength 2
Strength 2
Complete each exercise for 30 seconds and rest 20 seconds after each exercise. Complete 2 complete circuits
Strength 3
Strength 3
Complete each exercise for 30 seconds and rest 20 seconds after each exercise. Complete 2 complete circuits
Supine Plank with Alternating Leg Lifts
Strength 4
Strength 4
Complete each exercise for 30 seconds and rest 20 seconds after each exercise. Complete 2 complete circuits
Right Plank w/ Left Leg Raises
Left Plank w/ Right Leg Raises
Strength 5
Strength 5
Complete each exercise for 30 seconds and rest 20 seconds after each exercise. Complete 2 complete circuits
Good Mornings (no weight needed)
Left Glute Bridges with Knee Flexion
Right Glute Bridges with Knee Flexion
Hurdle Mobility Drills
Hurdle Mobility Drills
Set 5-8 Hurdles at 30 inches complete 3-4 sets
Set 5-8 hurdles, every other will be 30", then 36-40" complete 4 sets (2 with each leg stepping through).
Hip Mobility & Strengthening
Hip Mobility & Strengthening
Hip and Glute Strengthening Video
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